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As our global population ages, the pursuit of longevity is often overshadowed by an equally important goal: maintaining a high quality of life throughout our later years. A new study offers promising insights into how midlife exercise can play a pivotal role in achieving this goal.
A research team led by experts at the University of Sydney conducted a long-term study tracking over 11,000 women, providing a wealth of data over an extended period. Their findings indicate that consistent exercise during midlife (ages 40 – 50s) is strongly associated with better physical health outcomes in later years, such as improved strength, reduced risk of falls, and enhanced cardiovascular health.
Importantly, even women who had not been consistently active in their younger years experienced significant benefits from adopting an exercise routine in their 50s. These benefits highlight the potential for positive lifestyle changes to impact our health trajectory later in life.
“Our findings suggest that to maintain good physical health-related quality of life at around age 70, one may be able to ‘make up’ for not being active earlier by becoming active in the mid-50s,” noted the researchers.
Women who consistently met the recommended physical activity guidelines (150 minutes of moderate-intensity exercise like brisk walking or cycling per week) for approximately 15 years scored significantly higher on tests measuring physical functioning in their later years. These tests evaluate things like balance, strength, and the ability to perform everyday tasks.
Midlife exercise has the potential to counteract the negative health impacts of prior inactivity. Participants who began exercising consistently in their 50s achieved similar physical health scores to those who had exercised regularly throughout their entire adult lives. This suggests that it’s never too late to make changes that can benefit your health.
“This finding supports public health initiatives for messaging around “turning back the clock” in midlife through lifestyle changes such as physical activity,” explained study lead author Binh Nguyen. This means that, despite some earlier less-healthy choices, making positive changes in your midlife years can have a profound impact on your future well-being.
Regular physical activity plays a crucial role in combating age-related health risks such as osteoporosis, cardiovascular disease, and cognitive decline. By improving muscle strength, cardiovascular fitness, flexibility, and balance, exercise helps maintain our ability to perform everyday activities independently as we age. This translates to a better quality of life and greater self-sufficiency.
The study underscores the profound impact our choices can have on our future well-being. Midlife offers a valuable window of opportunity to invest in our long-term health through exercise.
The research suggests aiming for consistency in exercise routines, choosing activities that are enjoyable and sustainable, and consulting with a physician before starting a new exercise program, especially for individuals with existing health conditions.
This study, contributing to growing evidence of the benefits of maintaining or adopting an active lifestyle in mid-age, is published in the journal PLOS Medicine.
